Full Body Mobility Basics - 2
Zack Height
MobilityThis is a progression of Full Body Mobility Basics. It tackles hip and hamstring mobility along with with torso and shoulder mobility with three days of each to comprise the 6 sessions of each week. Ideally you will have completed that program at least once before continuing on to this program. However, I understand that the internet does not always have patience. If you feel you are more advanced and are prepared for the level 2, then proceed with care and attention to detail. Learn the exercises and build strength in your range and training volume before pushing too hard to extend into new (weak range). The gains will come. Be patient.
You could easily repeat this program again with the increased knowledge from performing the exercises many times and make gains for 2-3 cycles.
Complete
A
10 Sumo Good Morning - Wide 10 Horse Stance Squat - Wall 10 Stagger Stance Good Morning (bodyweight) 10/side Standing Pike Stretch - Toes Up 10 Horse Stance + Sumo Good Morning
B1
Runner's Stretch - Slides
2 x 10 @ 0:10
B2
Hip Opener
2 x 10 @ 0:30
C1
Runner's Slides - Side
2 x 10 @ 0:30
C2
Frog Stretch
2 x 1:00
D1
Pancake - Weighted with Hips Elevated
3 x 10 @ 0:30
D2
Lunging Hip Extension Stretch
3 x 10 @ 0:10
D3
Seated Sumo Good Morning
E1
Straddle Stretch - Reps
2 x 10 @ 0:10
E2
Pigeon Stretch
2 x 1:00
A1
Banded Lat Stretch
2 x 1:00
A2
Chest Stretch - Rings
2 x 1:00
Complete
B
10 Cat/Cow with Band 10 Sphinx 10 Cobra with Band x 2 sets 10/side Side Lying Windmill 60-90s/side Bretzel
C1
Lat/Tri Insertion Stretch
2 x 1:00
C2
Passive Hang
2 x 1:30
D1
Seated Shoulder Extension - Raises
2 x 10 @ 0:30
D2
Side Bends - Standing
2 x 10 @ 0:10
E1
Kneeling Bridge
2 x 0:30
E2
Shoulder Opener - Knees
2 x 0:30
F
Half Kneeling Bridge - Wall Taps
2 x 8
Complete
A
10 Sumo Good Morning - Wide 10 Horse Stance Squat - Wall 10 Stagger Stance Good Morning (bodyweight) 10/side Standing Pike Stretch - Toes Up 10 Horse Stance + Sumo Good Morning
B1
Runner's Stretch - Slides
2 x 10 @ 0:10
B2
Hip Opener
2 x 10 @ 0:30
C1
Runner's Slides - Side
2 x 10 @ 0:30
C2
Frog Stretch
2 x 1:00
D1
Pancake - Weighted with Hips Elevated
3 x 10 @ 0:30
D2
Lunging Hip Extension Stretch
3 x 10 @ 0:10
D3
Seated Sumo Good Morning
E1
Straddle Stretch - Reps
2 x 10 @ 0:10
E2
Pigeon Stretch
2 x 1:00
A1
Banded Lat Stretch
2 x 1:00
A2
Chest Stretch - Rings
2 x 1:00
Complete
B
10 Cat/Cow with Band 10 Sphinx 10 Cobra with Band x 2 sets 10/side Side Lying Windmill 60-90s/side Bretzel
C1
Lat/Tri Insertion Stretch
2 x 1:00
C2
Passive Hang
2 x 1:30
D1
Seated Shoulder Extension - Raises
2 x 10 @ 0:30
D2
Side Bends - Standing
2 x 10 @ 0:10
E1
Kneeling Bridge
2 x 0:30
E2
Shoulder Opener - Knees
2 x 0:30
F
Half Kneeling Bridge - Wall Taps
2 x 8
Complete
A
10 Sumo Good Morning - Wide 10 Horse Stance Squat - Wall 10 Stagger Stance Good Morning (bodyweight) 10/side Standing Pike Stretch - Toes Up 10 Horse Stance + Sumo Good Morning
B1
Runner's Stretch - Slides
2 x 10 @ 0:10
B2
Hip Opener
2 x 10 @ 0:30
C1
Runner's Slides - Side
2 x 10 @ 0:30
C2
Frog Stretch
2 x 1:00
D1
Pancake - Weighted with Hips Elevated
3 x 10 @ 0:30
D2
Lunging Hip Extension Stretch
3 x 10 @ 0:10
D3
Seated Sumo Good Morning
E1
Straddle Stretch - Reps
2 x 10 @ 0:10
E2
Pigeon Stretch
2 x 1:00
A1
Banded Lat Stretch
2 x 1:00
A2
Chest Stretch - Rings
2 x 1:00
Complete
B
10 Cat/Cow with Band 10 Sphinx 10 Cobra with Band x 2 sets 10/side Side Lying Windmill 60-90s/side Bretzel
C1
Lat/Tri Insertion Stretch
2 x 1:00
C2
Passive Hang
2 x 1:30
D1
Seated Shoulder Extension - Raises
2 x 10 @ 0:30
D2
Side Bends - Standing
2 x 10 @ 0:10
E1
Kneeling Bridge
2 x 0:30
E2
Shoulder Opener - Knees
2 x 0:30
F
Half Kneeling Bridge - Wall Taps
2 x 8
Zachary Height
I want you to have the most mobile and capable body possible. My programs contain practical methods proven to be successful through both my own training as well as my clients. The most important factor I can stress when training mobility is to make it a lifestyle. Mobility hacks either won't last, or will get your hurt trying to rush the process. Take your time and let the gains develop slowly.
Those who can stay consistent over the long term make the most progress. Commit to Full Body Mobility Basics - 2 today and you will be on your way to a more mobile body that recovers faster, moves smoother, and feels healthier than ever.
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